WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • 13.2.2019 Workout

    2 RFT:
    500m row
    50 du´s
    30 wb 9/6kg

  • Accessory wod Workout

    Supinated Ring Row
    21X2; 6-10reps; rest 60sec x 3

    Forearm Plank
    45sec unbroken (add load to your back if 45sec feels easy); rest 60sec x 3

  • CFKN teinit TIISTAI Workout

    Alkulämmittely ja mobility

    Xmaastavetoa

    10min amrap
    20m askelkyykkykävely
    15 boxiaskellus
    10 punnerrusta
    1 seinäkävely

    Loppuvenyttelyt

  • 14.9.2018 Workout

    Nostoharjoituksia

  • cardio Workout

    ROW
    5-6x
    1.5k row
    Go 5k pr + 2/+4s
    2 min aerobic recovery with ab btw sets.

    Rest as needed

    3-6x
    1-5 strict ring mu
    Rest as needed btw sets

  • Top Notch Workout

    Pre-WOD:
    5X2 O/H Squat (45#,65#,75#,85#,85#)

    WOD - For Time:
    - 200 Meter Run
    - 7 Power Snatch (#135/95)
    - 7 Muscle Ups or 14 Pullups and 14 Ring Dips
    - 200 Meter Run
    - 5 Power Snatch
    - 5 Muscle Ups or 10 Pullups and 10 Ring Dips
    - 200 Meter Run
    - 3 Power Snatch
    - 3 Muscle Ups or 6 Pullups and 6 Ring Dips

  • Juggernaut Back Squat 10s wave accumulation Strength

    4x10 reps + 1x AMRAP 60% Back Squat

  • Ace Workout

    Pre-WOD:
    1X20 Back Squat (+5%)

    WOD - 7 Minute AMRAP:
    -7 Shoulder to Overhead (135#/95#)
    -7 Box Jump (30"/24")

    Post-WOD:
    -50 T2B in as few sets as possible.

    For someone who could not walk a year ago, happy to be able to use 125# for 20 reps of back squats - full depth squats. Thanks Jon for watching and coaching me to drive knees out. 95# for STO, ensure proper reps as well and good form. It got heavy quick. 24" box, and looking forward to managing the 30" box for a WOD. 10,10,10,5,5,10 for T2B ... if I can get the kipping, it's over for T2B!

  • Flurry Workout

    Pre-WOD:
    Power Cleans - Increase Load Each Round
    3-2-1; 3-2-1; 3-2-1
    115#,135#,155#; 135#, 155#, 165#; 155#,165#,165#

    WOD:
    - 5 HSPU OTMEM for 5 Minutes

    3 RFT:
    -10 CTB Pull Ups
    -30 II Unders (3:1)

    Post-WOD:
    Farmers Carry (70#/53#)

    Completed 10 complete down and back for Farmers Carry.

  • Rest Day! Workout

    9-10 Basic Endurance CrossFit
    10-11 Mobility
    11-12 Weightlifting

    16-17 Basic Endurance CrossFit
    17-18 Basic Endurance run